Gym Barbell Push and Pull — Build 38
30-minute intermediate strength session focused on push and pull. Designed for gym access. Allow 3-5 minutes to warm up, use controlled repetitions, and adjust
Gym Core & Posture — Session 30
25-minute beginner strength workout for core & posture, designed for gym training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust resis
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Build My Fitness Plan- Duration
- 25 min
- Difficulty
- beginner
- Equipment
- gym equipment
- Muscle groups
- biceps, glutes, hamstrings, shoulders, triceps
Exercises
1. Hip thrust machine
2 sets · 8-12 reps
Drive through heels and finish with glutes, not low back. Rest 45-90 seconds between sets; use a load that allows controlled technique.
2. Shoulder press machine
2 sets · 8-12 reps
Press smoothly while keeping ribs down. Rest 45-90 seconds between sets; use a load that allows controlled technique.
3. Cable biceps curl
2 sets · 8-12 reps
Keep upper arms steady and avoid swinging. Rest 45-90 seconds between sets; use a load that allows controlled technique.
4. Seated leg curl
2 sets · 8-12 reps
Move through a controlled range without lifting hips. Rest 45-90 seconds between sets; use a load that allows controlled technique.
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